Quick Answer
Iso-Lateral Row is a beginner strength exercise that targets your lats and middle back. It uses a machine. Sit machine row, adjust seat/chest pad.
Video Tutorial
How to Perform the Iso-Lateral Row
- 1
Sit machine row, adjust seat/chest pad.
- 2
Grip handles (neutral or overhand).
- 3
Chest against pad.
- 4
Pull one handle towards torso, retracting shoulder blade.
- 5
Squeeze back.
- 6
Slowly return.
- 7
Repeat reps on one side, then switch.
- 8
(Can also be done bilaterally).
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Iso-Lateral Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Iso-Lateral Row work?
The Iso-Lateral Row primarily works your lats and middle back. Secondary muscles include the biceps and upper back.
What equipment do I need for the Iso-Lateral Row?
The Iso-Lateral Row needs a machine. You can perform it at home or at the gym as long as you have what's listed.
Is the Iso-Lateral Row suitable for beginners?
Yes. The Iso-Lateral Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Iso-Lateral Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Iso-Lateral Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.